Today’s daily workout took me about 40 minutes to complete. Your time may vary depending on the the duration of breaks in between exercises.
Focus
Today’s workout will be focused on triceps and core strength.
Routine
Begin with a few leg stretches for about 2min in preparation for the initial jump rope portion below.
| Exercise | Sets | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 1 | 7-9min | warm-up, 2, see notes | |
| Stretch | 1 | 2-3min | ||
| Hanging Knee Raises | 3 | 45sec | 15sec | 1, see notes |
| Diamond Push-Ups | 3 | 45sec | 15sec | 1, see notes |
| Planks, Knee to Elbow | 3 | 45sec | 15sec | 1, see notes |
| Dips | 3 | 45sec | 15sec | 1, see notes |
| Jumping Jacks | 3 | 45sec | 15sec | 1, see notes |
| Standing Tricep Extension | 3 | 45sec | 15sec | 1, see notes |
| Stretch | 1 | 2min | ||
| Leg Raises | 3 | 45sec | 15sec | 1, see notes |
| Flutter Kicks | 3 | 45sec | 15sec | 1, see notes |
| Raised Leg Crunches | 3 | 45sec | 15sec | 1, see notes |
Notes:
- Performed 18 set circuit
- Hanging Knee Raise:
- We are going to try to focus on increasing the duration of our jumping rope. This will help to develop endurance and prolonged coordination. Try to go as long as you can, working on different foot movements and rhythms. Start a couple of songs that can last the duration or set a timer. I try to make it as far as I can without messing up. Continue regardless of how often you trip up.
To progress in difficultly, consider increasing the sets for each cycle, extend the exercise duration or decrease the rest duration. This is not intended to be a circuit routine.
Interval Timer App
For keeping track of the intervals, I use the “Interval Timer” on the Google Play app store. It is FREE and pretty basic/easy to use. Link here.
Previous Daily Workouts
- Daily Workout #29
- Daily Workout #28
- Daily Workout #27
- Daily Workout #26
- Daily Workout #25
- Daily Workout #24
- Daily Workout #23
- Daily Workout #22
- Daily Workout #21
- Daily Workout #20
- Daily Workout #19
- Daily Workout #18
- Daily Workout #17
- Daily Workout #16
- Daily Workout #15
- Daily Workout #14
- Daily Workout #13
- Daily Workout #12
- Daily Workout #11
- Daily Workout #10
- Daily Workout #9
- Daily Workout #8
- Daily Workout #7
- Daily Workout #6
- Daily Workout #5
- Daily Workout #4
- Daily Workout #3
- Daily Workout #2
- Daily Workout #1
